Ufuna ukuthola uhlelo oluzokusiza ukuthi uthuthukise umzimba wakho emasontweni ayisithupha? Bese uzama isethi entsha ngamandla aphezulu, ukusebenzisa inselele Ukuzivocavoca ngebhola kusuka kuchwepheshe wezempilo u-Andy Speer.
Incazelo yohlelo i-Anarchy Workout
U-Andy Speer uwine iTop Trainer, eqhutshwa ngumagazini iMen's Health. Muva nje, usungule iqoqo le- "Anarchy", elihlanganisa izinto ezintathu ezibaluleke kakhulu zokuqina: i-cardio, amandla nokukhuthazela. Yini engingayisho ngalolu hlelo? U-Andy ukulungiselele ukuzivocavoca okulula nokuqondile, ikhwalithi ye-aerobic namandla kagesi, ukhetho olunekhono lokuzivocavoca umzimba. Lokhu kuzivocavoca okuthuthukile kuzokusiza ukuthi uchithe amafutha futhi udale ukukhululeka komzimba onethoni.
I-Anarchy Workout eyinkimbinkimbi yakhelwe amaviki ayisithupha amasonto ama-6 esigabeni ngasinye. Kuqukethe ukusebenza okuyisisekelo okungu-3 (kwe-cardio, amandla nokukhuthazela) ngamazinga obunzima amabili. Ayahlala 30 imizuzu. Futhi u-Andy wafaka ukusebenzisa okufushane oku-2 kwemizuzu engama-15 i-abs nokunwebeka, okwenzelwe zombili izigaba.
- Isigaba 1: ICardio
- Isigaba 1: Amandla
- Isigaba 1: Ukukhuthazela
- Isigaba 2: ICardio
- Isigaba 2: Amandla
- Isigaba 2: Ukukhuthazela
- Isiphithiphithi Abs
- Ukugeleza kwamahhala
Ekuqeqesheni Amandla Nokukhuthazela (Isigaba 2) uzodinga ama-dumbbell, kuwo wonke amanye amakilasi imishini eyengeziwe ayidingeki. Ama-dumbbells wesisindo akhetha ngokuya ngamakhono abo (kusuka ku-2-3 kg noma ngaphezulu ngokuya ngezinga lakho lokulungela, kwabesilisa abaphakathi kuka-5 kg). Ungasebenzisa amabhangqa ambalwa ama-dumbbell ngokuzivocavoca okuhlukile, kepha i- "Anarchy" isebenzisa ibhangqa elilodwa. Emandleni 1 omunye wabahlanganyeli ukhombisa konke ukuzivocavoca esebenzisa i-dumbbell eyodwa. Ku-Endurance (Isigaba 2) sikhombisa ukuzivocavoca nge-dumbbell eyodwa ngaphandle kwe-dumbbell nhlobo.
Uhlelo ihlala amaviki ayisithupha, uzosebenza ngohlelo olulula. Izikhathi ezi-3 ngeviki yenza ukuzivocavoca okuyisisekelo kwemizuzu engama-30, amahlandla ama-2 ngesonto - imizuzu engu-15 yokuzivocavoca, amahlandla ama-2 ngesonto - usuku lokuphumula. Njengoba ukwazi ukubona, isigaba sekhalenda kunzima ukusibiza ngokuthi sicebile. Esigabeni ngasinye amasonto ama-3, isigaba sesibili somthwalo omkhulu kakhulu kunesokuqala.
Izinga lokuxaka okuyinkimbinkimbi "Isiphithiphithi" lilungele abantu abasezingeni eliphakathi nangaphezulu. Izinhlelo azinakubangelwa ukuthi ziyakhathaza kakhulu, ziyavumelana impela amandla, umthwalo we-aerobic nokusebenza. Umgomo wohlelo akukona nje ukushisa ama-calories amaningi ngemizuzu engama-30, kepha futhi uthuthukise amandla akho futhi uholele kuthoni yemisipha.
Yakha umzimba wemisipha ngohlelo oluhlanganisiwe lwamandla, Phila Ukwehluleka
Izinzuzo zohlelo:
- Kuluhlelo oluphelele olusebenzayo oluthembisayo ukushisa kwamafutha nokukhuluma komzimba ngokulahleka kwevolumu, kepha ngaphandle kokulahlekelwa yimisipha.
- Uzosebenza kuzo zonke izindawo ezinkulu zokuqina: i-cardio, amandla, ukukhuthazela. Ukuhlukaniswa kokuzivocavoca ukuze uqhubeke nokungeza umthwalo olungele wena.
- Izikhathi zihlala Imizuzu ye-15-30. Yini engaba lula kakhulu kubantu abamatasa?
- Isheduli emnene kakhulu: ngabe uzokwenza izinsuku ezi-5 ngeviki, okuthembele kuvidiyo ejulile izinsuku ezi-3 kuphela.
- Amakilasi alinganisiwe kahle, afanelekile amandla okuhlanganisa i-aerobic nokusebenza. Awukho umsebenzi onzima kakhulu, ukuqeqeshwa kufinyeleleka kakhulu futhi kuyaqondakala.
- Kumakilasi udinga i-dumbbells kuphela hhayi okunye. Futhi ama-dumbbells adingeka kuphela kuvidiyo eyodwa.
- Ukuqeqeshwa kwesikhawu esiphakeme esivela kuAndy Speer kuzokusiza shisa amakhalori, kusheshisa imetabolism futhi kwandise ukukhuthazela.
- Isakhiwo sifaka izigaba ezi-2 zobunzima ezizokusiza ukuthi uthuthuke futhi uthuthukise imiphumela yakho.
Phakathi ukwehla kohlelo akudingekile ukuthi usho ukusebenza okunhlobonhlobo okunjalo, njengoba kuvame ukwenzeka kulezi zifundo ezinamasonto amaningi (ukusebenzisa okuyisi-6 kuphela noku-2 okungeziwe okufushane). Lolu hlelo lufanele kuphela abantu abangenazo izinkinga zempilo nokubekezela okwanele ukuzijwayeza imizuzu engama-30 kumodi ye-cardio.
U-Andy Speer uzokuqondisa ngokusebenza ngempumelelo kwe-Workout of Anarchy, lapho uzothola khona imiphumela emihle futhi izinga eliphezulu lomzimba. Qala ukusebenza emzimbeni wakho njengamanje!
Bheka futhi: I-ACE HIIT: uhlelo olunzulu olunzulu oluvela kuChris Freytag.